Workout Wednesday #15

Core Strengthening & Punching Power

These 2 workouts will look at exercises we can utilise to increase core stability, rotational strength and striking power.

The Workout

The Exercises

Side Hop Medicine Ball Throws

Wood Chopper Slams

Resistance Band Twists

Medicine Ball Standing Wall Throws

Resistance Band Punching (Jab & Cross)

Reps & Sets

4x6 Reps each side

4x4 Reps each side

3x10 Reps each side

3x20 Reps

3x8 Reps each side

Warm up thoroughly before starting this workout.

The weight/resistance needs to be challenging but maintaining correct form is crucial throughout the exercises.

Each rep should be performed at maximum effort and intensity.

Rest between 1-2 minutes between sets.

Exercise Explanations

Side Hop Medicine Ball Throws

Stand sideways on to a solid wall with your feet about shoulder width apart.Hold the ball between both hands at about chest height, the arm furthest from the wall should be parallel to the floor with the the other arm used to support the ball. Laterally hop away from the wall, when you land begin to rotate towards the wall driving the medicine ball towards the wall as hard as you can. Pick up the medicine ball and repeat for desired reps.

Wood Chopper Slams

Start with your feet about shoulder width apart about shoulder width distance from a solid wall. Hold the ball between your hands at stomach height. Rotate downwards to the same side as the wall, bringing the ball next to your ankle with straight arms and rotating on the opposite foot inwards. From this position drive upwards rotating across your body taking the ball to the other side above your head (think of an X, your tracing one line of an X). From this position drive back across and down slamming the ball into the wall. Pick up the medicine ball and repeat for desired reps.

Resistance Band/Cable Twists

With straight arms at stomach height you're going to be rotating across your body in a semi-circle motion. Start by standing with your feet approximately shoulder width apart, hold onto the band with both hands. Rotate across your body away from the starting point (this part of the movement should be explosive but controlled, try to generate some speed). Control and fight the resistance as you rotate back to the start position. Repeat for desired reps.

Medicine Ball Standing Wall Throws

Stand in front on a solid wall, with your feet about shoulder width apart. The medicine ball should be held at about stomach height and you should be about shoulder width distance from the wall. You're going to rotate side to side, slamming the ball into the wall each time you reach the centre. For example, if you start with the ball on your left side, rotate across your body and slam the ball into the wall as you reach the centre, catch the ball, turn to the right and rotate back inwards slamming the ball in to the wall again. Try to build a rhythm with this exercise as you work through your reps.

Resistance Band/Cable Punching (Jab & Cross)

Standing in stance, holding the band in the desired hand, throw either a Jab or a Cross, focus on correct technique in terms on body movement and balance, aiming to generate speed in the extension of the arm as you rotate, making sure to control the resistance as you come back into stance.

*If you're unsure about how to perform any of these exercises, please seek help from a professional or find an instructional video. These exercises are performed at your own risk.

So there you have it, a workout to improve core stability, strength and rotational power.

Mixing strength and cardiovascular exercises in the same circuit can be an extremely effective way to improve fitness levels and is always guaranteed to provide a challenging workout. Be sure to prioritize good form and put any big compound lifts at the beginning and allow adequate rest between sets.

This weeks workout takes us to failure and beyond. Working over an extended period of time we take a strength based exercise to failure before completing a cardio based exercise for the remaining time.

This weeks workout utilizes 3 key exercises, hitting the whole body. We work exclusively with bodyweight and aim to perform as many reps as possible until we reach our target of 100 on our most difficult exercise.

Workout Wednesday is back! I can't believe we're already on number 29, that means we've been going strong for 29 weeks!

This week we stick with circuits, you can complete this whole body workout in less than 25 minutes, making it a great option for days where you're pushed for time or at the end of another workout as a finisher.

This week we take a look at 4 key components to achieving any fitness related goal, whether it's training for a specific event, changing your body composition or just improving overall health and wellbeing.

To book your trial class please select an option from the list below. Please note that you must have at least a basic level of martial arts experience to join the following classes: White, Red & Advanced belt classes, Mixed Ability classes, Kick & Stretch, Smash & Core and Sparring. To use your free trial in a Beginners Kickboxing course it must be within the first 2 weeks from the course start date.

Hi,

Thanks for contacting us and welcome to Springhealth. We've split the message below into the following sections to make it easy to use.

1. New Beginners Courses

2. Tabata

3. Boxing

4. Kickboxing (if you have some previous experience)

5. Personal Training

6. What to wear

7. Directions & Address

1.Thank you for booking onto one of our New Beginners Course.

The course runs over a 6-week period and has a total of 17 sessions. This equates to 3 sessions a week. We advise people to try and make 2 sessions a week, and all 3 if you can.

In the beginner’s course, you will be introduced to the fundamental techniques of kickboxing. Every session is based around improving your technical ability, aerobic capacity and muscular strength. This combined with increased balance and coordination, flexibility and the concentration that goes into each class will leave you sweating and enthralled.

In all our classes we make sure everyone works at their own pace and assistant instructors are on hand to help out and guide you. At the end of the six weeks, there is an opportunity to take part in a grading for your first belt.

Please note:There is no sparing within these classes. Each session runs for 1 hour.We have gloves you can use during each class but you are welcome to bring your own if you have any. The course costs £140 (for all 17 classes over the 6-week period) or you can pay as you go at £15 per class. (discounts are available if you pay on or before the first night).

2.Thank you for booking onto one of our Tabata classes

Tabata is one of the most effective High-Intensity Interval Training (HIIT) methods out there. It is a great way to get fit. The traditional Tabata format requires 20 seconds of flat out, heart pumping, 100% effort in a given exercise followed by 10 seconds of rest, this 30-second set is repeated 8 times before you take 1 minute’s rest and move on to the next exercise. Tabata in this format normally consists of 4-6 exercises. All exercises can be modified as needed to accommodate all students.

Tabata takes place on the following days/times:

Monday @ 6:25pm

Tuesday & Thursday @ 8:15pm

Saturday @ 11:00am

3.Thank you for booking onto our Boxing class.

Our boxing class is run in the old school method. Combining skipping, shadow boxing, head movement, footwork drills, pad work and bag work.

The class runs on Fridays @ 6.30pm.

4.If you already have some martial arts experience you will need to contact us so we can discuss this with you in more detail and find the best class for you try. After trialing a class, we will be able to better place you dependant on your level.

5.Personal Training sessions can be booked at any time throughout the week. We charge £55-£70 an hour depending on which instructor you train with. There is also a £20 discount on your first PT session. Please refer to the Price list and Timetable on our website for more information.

6.In kickboxing, it is important to wear clothing which allows you to move freely. We recommend loose fitting trousers, shorts, leggings with a t-shirt or vest top.

7.We are located at the Camden Road end of York Way. We’re the doorway located between the Nisa Local and the Chemist and there is a small sign outside.